>> Sunday, August 30, 2009
Yesterday, I headed out for a short, fast brick workout. It was only 51 degrees when I started - nice, cool August morning!! I decided I’d bike 20 miles on a somewhat hilly route, and then follow that up with a 4 mile run. Usually I do longer bricks, but I was going to do this hard and fast. (Pharmie and I are doing our last Oly Tri of the year in 1 week.)
BIKE: I never got super comfortable during the ride. It never felt “right.” I started off holding a decent pace, but as soon as I turned into the wind, it all just fell apart. I finished with a 19.6 mph average - I was hoping for about 1 mph more. Dang.
TRANSITION: I hopped off my bike, unlocked the house, put the bike in the basement, quickly changed out of my bike shorts and into running shorts, grabbed a quick drink, threw on my running shoes, and was off in under 3 minutes.
RUN: I hit mile 1 in 6:29. I hit mile 2 (the turn-around) in 6:26. Mile 3 was 6:05, and mile 4 was 5:58. I finished my 4 miler in 24:58. That was good, but more importantly, my heel felt OK! (It’s been a little sore all week, but it’s been slowly getting better. And it’s not “overuse sore,” it’s been sore from the electricity that Dr. Folske ran through it. He warned me it would feel tight for a while, but it’d feel fine while running.)
I got home and plopped on the floor to stretch. Kermit, my cat, licked all the sweat off my left side:
Have a great Sunday everyone!